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Thread: Progression of an ape

  1. #326
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thursday 15.01.09

    All weights in kgs/lbs unless stated

    Warmup sets in itallics

    'Widowmaker' Squats
    20/44x10
    40/88x10
    80/176x10+5 rest pause reps
    Didn't get 20 again. Had an awful intense burn in my lower back.

    Walkouts
    Thinking about entering a strongman competition in March but don't have a Yoke at my gym so just using a barbell to get myself used to the weight.
    220/484
    260/572
    300/660
    Walked back to the back of the rack, stood for a few seconds then walked forward and re-racked it on each attempt.

    Kong Row (BB Row off bottom pins in rack)
    20/44x10
    50/110x10
    92/202x3
    92/202x3
    92/202x3

    Military Press
    20/44x10
    75/165x3
    75/165x3
    75/165x3

    Stiff-Legged Deadlift
    50/110x10
    100/220x5
    100/220x5
    100/220x5

    Smith Machine Shrugs superset with Low-Pulley Face Pull
    50/110x10 - 30lbsx10
    100/220x4 - 60lbsx5
    90/198x5 - 60lbsx5
    90/198x5 - 60lbsx5
    Just threw this in to mix it up a bit.

    Another solid, strong session.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  2. #327
    WBB Team Captain Coke's Avatar
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    Very impressive, especially the walkouts bro.

  3. #328
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks a lot mate. I'm definitely getting stronger from workout to workout.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  4. #329
    Crikey, its a 30 foot ape! Kong's Avatar
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    Saturday 17.01.09

    All weights in kgs/lbs unless stated

    Warmup sets in itallics

    Skipped squats today cause knees were really sore from squatting three times a week so gonna get back to them on Monday.

    Deadlifts
    60/132x10
    100/220x3
    140/308x3
    180/396x3

    Zercher Deadlifts onto hooks around collar bone height (Atlas stone simulation)
    60/132x3
    80/176x3
    100/220x1
    Couldn't get down far enough to hook arms under from the floor so took it from lowest pins in the rack.

    Static Holds
    60/132x30 seconds
    100/220x17 seconds...pathetic grip.
    Really need to work on grip strength as i've been using straps because of my dodgy finger.

    Flat BB Pause Bench
    60/132x10
    80/176x5
    115/253x2
    115/253x2
    115/253x2

    Chinups
    BWx2
    BWx2
    BWx2

    Dips
    BWx5
    BWx5
    BWx5

    BB Curls superset with Close-Grip Pause Bench
    20/44x10 - 40/88x10
    35/77x5 - 80/176x5
    35/77x5 - 80/176x5

    Solid session again.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  5. #330
    WBB Team Captain Coke's Avatar
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    That's some killer training dude.
    Last edited by Coke; 01-18-2009 at 07:44 AM.

  6. #331
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks mate. This routines working wonders. I think first bench i logged after New Year was 90kg for 3 sets of 3 and i managed 115 for 3 sets of 2 yesterday, can't argue with that kind of progress!
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  7. #332
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 20.01.09

    All weights in kgs/lbs unless stated

    Warmup sets in itallics

    'Widowmaker' Squats
    20/44x10
    40/88x10
    80/176x10 + 10 rest-pause
    Finally managed 20!

    Some guys were doing a ridiculous amount of what could only be classed as knee bends in the rack and all barbell's were in use so...
    HS Chest-Supported Row
    20/44 per sidex10
    40/88 per sidex10
    75/165 per sidex3
    75/165 per sidex3
    75/165 per sidex3

    Military Press
    20/44x10
    40/88x10
    80/176x2
    80/176x1
    80/176x1

    Log Push Press
    60/132x3
    65/143x3
    75/165x3

    Seated Calf Raises
    25/55x10
    52.5/115.5x8
    52.5/115.5x5
    52.5/115.5x4

    Russian Twists
    Flatx8 per side
    30 Degree Decline + 2.5/5.5x8
    30 Degree Decline + 2.5/5.5x8
    30 Degree Decline + 2.5/5.5x8

    Another good one.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  8. #333
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 21.01.09

    All weights in kgs/lbs unless stated

    Warmup sets in itallics

    Flat BB Pause Bench
    60/132x5
    80/176x3
    100/220x1
    115/253x3
    115/253x3
    115/253x3
    Shoulders hurting, glad that i'm deloading next week.

    BB Squats
    60/132x5
    80/176x3
    100/220x1
    120/264x3
    120/264x3
    120/264x3
    Got a really bad pain in my right shoulder on the first heavy set.

    Power Cleans
    50/110x5
    60/132x3
    70/154x1
    82/180x3
    82/180x1
    82/180x1
    Didn't want to push myself too much on the last two sets as my shoulder was still giving me grief.

    Laying Leg Curls
    30lbsx10
    52lbsx8
    52lbsx8
    52lbsx8

    DB Shrugs
    15s/33sx10
    32s/70sx8
    32s/70sx8
    32s/70sx8

    Unilateral 3" Bar Static Holds
    5/11x30 seconds
    10/22x30 secs
    15/33x30secs
    I felt pathetic using such light weights. My grip is awful but these were hard!

    Pretty good session apart from the shoulder troubles.
    Last edited by Kong; 01-22-2009 at 09:12 AM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  9. #334
    WBB Team Captain Coke's Avatar
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    Big workouts back-to-back.

  10. #335
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks mate. Strengths shooting up on most lifts but the constant low reps are taking there toll. First time i've actually felt beat up and ready for a deload. Gonna test my 1rm's on Monday then deload Wednesday and Friday. Might even treat myself to acupuncture and a massage
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  11. #336
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 23.01.09

    All weights in kgs/lbs unless stated

    Warmup sets in itallics

    Tested some 1 rep maxes today before i deload next week...

    BB Squats
    40/88x10
    70/154x5
    100/220x1
    120/264x1
    130/286x1
    140/308x1
    145/319x1...got it but knees started buckling inwards and lower back took over a bit so not counting it

    Kong Row (BB Row off bottom pins in rack)
    20/44x10
    50/110x5
    80/176x1
    90/198x1
    100/220x1

    Military Press
    20/44x10
    45/99x5
    60/132x1
    70/154x1
    80/176x1
    90/198x1

    Pullups
    BWx2
    BWx1
    BWx1

    Incline BB Bench
    20/44x10
    80/176x8
    80/176x8
    80/176x8

    Log Push Press
    60/132x1
    75/165x1
    85/187xfail...couldn't clean it
    85/187xfail...couldn't clean it
    80/176x1
    On the last set the press was easy but only just got the clean so need to start practicing cleaning the log.

    Good session. Hoped to do more on the squats but 140 was the minimum i wanted to do so cant really complain.
    Last edited by Kong; 01-26-2009 at 12:34 PM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  12. #337
    WBB Team Captain Coke's Avatar
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    Nice job, way to test where you're at.

  13. #338
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 26.01.08

    All weights in kgs/lbs unless stated

    Warmup sets in itallics

    Power Cleans
    20/44x10
    50/110x5
    60/132x1
    70/154x1
    80/176x1
    90/198x1
    95/209xfail...got a bit too optimistic

    Deadlifts
    100/220x1
    140/308x1
    180/396x1
    200/440x1...had to use straps because i could only just keep hold of 180/396 and i seem to have misplaced my chalk

    Flat BB Pause Bench
    20/44x10
    60/132x5
    80/176x1
    100/220x1
    110/242x1
    120/264x1
    130/286xfail
    127/279x1

    Had to catch up and do a bit of arms as i missed them out on Friday...

    Unilateral DB Preacher Curls
    5/11x10
    11/24x8
    11/24x8
    11/24x5

    Ez-Bar Skullcrushers
    15/33x10
    31/68x8
    31/68x8
    31/68x8

    Decided to do brief deloads on all my assistance lifts this week as i'm deloading on the next two sessions...

    Calf Press (Deload with 70% of approximate 1RM)
    50/110x10
    105/231x5

    Seated Calf Raises (Deload with 50% of approximate 1RM)
    25/55x10
    35/77x8

    Decline Situps (Deload with 70% of approximate 1RM)
    10 Degree Declinex10
    30 Degree Declinex5

    Russian Twists (Deload with 50% of approxiate 1RM)
    5 Degree Declinex10
    15 Degree Declinex8

    Good session. Wish i'd have hit 130/286 on bench but it's not the end of the world.

    And thanks Coke
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  14. #339
    WBB Team Captain Coke's Avatar
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    Damn, getting over the top with the volume.

  15. #340
    Crikey, its a 30 foot ape! Kong's Avatar
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    Haha thanks i think. The 1 rep maxes and the arm stuff was the only taxing work in that session. I alternate assistnace stuff from one week to the next so to deload on it i decided to one light set of each assistance lift to keep the deload to one week. I'll be deloading on the main lifts tomorrow and Friday
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  16. #341
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 28.01.09 - Deload

    All weights in kgs/lbs unless stated

    Warmup sets in itallics

    BB Squats (Deload at 70% of 1RM)
    20/44x10
    60/132x5
    90/198x3
    95/209x3
    100/220x3

    Kong Row (Deload at 70% of 1RM)
    20/44x10
    50/110x5
    60/132x3
    65/143x3
    70/154x3

    Military Press (Deload at 70% of 1RM)
    20/44x10
    40/88x10
    50/110x3
    55/121x3
    60/132x3

    SLDL (Deload at 60% of approximate 1RM)
    20/44x10
    60/132x5

    Leg Curls (Deload at 50% of approxiate 1RM)
    20lbsx10
    40lbsx8

    Low-Pulley Face Pull (Deload at 60% of approximate 1RM)
    20lbsx10
    50lbsx5

    DB Shrugs (Deload at 50% of approxiate 1RM)
    10s/22sx10
    22.5s/49.5sx8

    Felt good to just have a light session. Think my joints will thank me for it when i start back heavy next week.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  17. #342
    WBB Team Captain Coke's Avatar
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    Sounds like the deloading is the best thing to do this week - doing fine Kong.

  18. #343
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 31.01.09 - Deload

    All weights in kgs/lbs unless stated

    Warmup sets in itallics

    Power Cleans (Deload using approx. 70% 1RM)
    20/44x10
    40/88x5
    50/110x3
    55/121x3
    60/132x3

    Deadlifts (Deload using approx. 70% 1RM)
    120/264x3
    130/286x3
    140/308x3

    Flat BB Pause Bench
    20/44x10
    60/132x5
    90/198x3
    95/209x3
    220x3

    My joints have finally stopped hurting. Can't wait to start back heavy on Monday.
    Last edited by Kong; 01-30-2009 at 08:56 PM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  19. #344
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 02.02.09 - Push

    All weights in kgs/lbs unless stated

    Warmup sets in itallics

    BB Squats
    20/44x10
    60/132x5
    100/220x3
    120/264x3
    125/275x2

    Dead Leg Press
    230/506x5
    240/528x5
    250/550x5

    Flat BB Pause Bench
    20/44x10
    60/132x5
    110/242x3
    112/246x3
    117/257x3

    Decline Smith Bench
    50/110x10
    100/220x5
    105/231x3...triceps gave in

    Clean & Press
    40/88x5
    65/143x5

    Cable Pushdowns
    25/55x10
    40/88x5
    55/121x5
    60/132x5

    Calf Press
    65/143x10
    130/286x5
    135/297x3

    Did ramped sets today cause i wasn't sure what weights to use after the deload. Going to go for 2 straight sets next time on each lift.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  20. #345
    WBB Team Captain Coke's Avatar
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    Stepping to it nicely, good job.

  21. #346
    Crikey, its a 30 foot ape! Kong's Avatar
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    Cheers mate
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  22. #347
    Wannabebig Member
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    Looking Great Kong! You'll be all over your targets in no time.

  23. #348
    Loves gravy mattburns's Avatar
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    Solid workout mate, that must take you some time to get through?

  24. #349
    Crikey, its a 30 foot ape! Kong's Avatar
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    mattburns - Cheers pal. Think it took about 1 hour 20 minutes so not too bad
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  25. #350
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 04.02.09 - Pull

    All weights in kgs/lbs unless stated
    Warmup sets in itallics

    Zercher Deadlift (Lift onto hooks at collarbone level)
    20/44x10
    40/88x3
    60/132x3
    80/176x3
    90/198x3
    To help with atlas stones.

    Kong Row (Barbell row off bottom pins in rack)
    40/88x10
    80/176x5
    85/187x5

    Chinups
    BWx2
    BWx2

    Low-Pulley Face Pull
    20lbsx10
    40lbsx5
    50lbsx5
    65lbsx5

    Stiff-Leg Deadlift
    60/132x10
    100/220x5
    110/242x3

    BB Pause Curls
    20/44x10
    30/66x5
    35/77x5
    40/88x5

    Decline Situps
    25 Degree Declinex10
    50 Degree Declinex5
    50 Degree Declinex5
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

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